Ukudla okunomsoco: imenyu ngesonto

Esimisweni lapho kwesisekelo ukuze uthole imenyu ngesonto, umsoco ofanele kuyadingeka ukuze upende kusengaphambili. Okokuqala, it is a umthetho kwengqondo. Uma umuntu uye wanquma omlandelayo ukudla, khona imenyu intando londoloza kuye kusukela nezilingo nezilingo ukukufaka ekudleni lutho sinqatshelwe.

Eyodwa ngaphezulu - ihlela engayitholi caloric. Ngokuvamile-ke kumele ibekwe ngaphambili. Siyazi ukuthi bonke abantu abafani, futhi isigqi wokuphila ezahlukene kakhulu. Ngakho-ke, kufanele ekudleni kwesokudla abakhethiwe ngesisekelo izici siqu. Yini okuhle oyedwa kungase kumlimaze omunye. Wonke umuntu angathola umugqa wesikhathi ukutholwa ukudla kudingeka, lokhu akusho kudingeka baphendukele izazi zokudla nezinye Ochwepheshe.

Ngaphambi kokuthi udale imenyu ngesonto, kufanele ahlole umsebenzi wakho ngoba usuku, kanye ukuchaza ngenhloso ukudla okunjalo. Uma senziwa kuphela ekulondolozweni izibalo, imininingwane elandelayo ziyabhekelelwa: ukuba umuntu ngosuku inani kilojoule ezidingekayo ezingeni 3200, futhi abesifazane - e 2400.

Uma umuntu bahileleke ezemidlalo, izitimela, khona-ke inani kilojoule kumele lenyuke ngesigamu. Abantu abenza okhandlayo esindayo, elingangena ngokuphepha uphindaphinde inani kilojoule ngesigamu. Nokho, isimiso sokuthi echazwe isebenza kuphela uma umgomo okunomsoco - ukulondoloza imiphumela ekhona. Uma kuziwa isisindo ukulahlekelwa futhi kwesisindo, kukhona kancane more xaka.

Njengoba uhlelo, ukudla okufanele ukuze uthole imenyu ngesonto kudinga eziyinkimbinkimbi nokunenhloso. Uma umuntu uye wanquma ukuqeda ngosizo isisindo okweqile kanye qinisa sibalo, kufanele acabangele Ukudla ukuze ashisiwe ngaphezu kwenani engena emzimbeni. Ukuze wenze lokhu, ungehlisa okuqukethwe ikhalori imenyu, kodwa ungakwazi bakushiye ejwayelekile ukusebenza ezingeni, kodwa ngesikhathi esifanayo ukwandisa umsebenzi. Zonke zaviit kusukela neminye kakhulu.

ama-carbohydrate, futhi lonke - - namaprotheni Kuyaziwa ukuthi 30% Ukudla kufanele kube amafutha, mayelana 50-55% ezaziwayo. Shintsha lokhu ratio akukona zinkulu. Ukudla ngokufanele ngeviki akhawunti egcwele imininingwane enjalo. Uma umuntu ahlale edla ukudla ke wena nje kufanele ukhethe carbohydrate okulungile izinga. Ukugcina imenyu yokudla efanele ngeviki ukuhlela kangcono ukuze kwakungelona nzima kakhulu ukunamathela nalo usuku nosuku. Nokho, uma kuyoba yindawo kudla lengikutsandzako, kodwa silinganisela ngendlela enengqondo. Too abukhali izivimbelo yokudla kungaholela ekucindezelekeni kwakhe nempilo engeyinhle.

Lapho ihlela ukuba kube imenyu kubalulekile nginazo itafula equkethe okuqukethwe kwama-kilojoule ukudla ezahlukene. Ungamlimazi lapha, futhi izikali enembile, ngalo sizokwazi ukukala isisindo imikhiqizo. Ngokuvamile, lapho abantu ungangemuki ku-akhawunti umsoco noma caloric noma isisindo. Ezinye zazo Nokho, usengakwazi ukubala inani kilojoule engacabangile.

Kodwa ukusho ngokuthe ngqó ukuthi isidlo esinomdlandla, akekho okwaziyo. Kanjani ukwakha imenyu ngesonto, ungazi konke. Okokuqala ukudla okufanele kungaba isikhathi. Nokho, lapho isimiso esinjalo kuyoba ajwayelekile, ezifana incazelo zonke izinqubo calories isisindo izingxenye kuyoba elula nokho umthwalo. Zonke izinhlelo ukudla okunempilo kufanele imigomo ejwayelekile okumele ilandelwe. Eyokuqala wabo - kuyinto kumelwe uyeke utshwala. Ayikho bazuze kuzo akekho uye okwamanje wathola. Esinye isimiso - lena okuhlukile kusukela ekudleni ufulawa, ayi, ukhukhamba.

Ngokulandela ukudla okufanele, imenyu sonto kufanele ngesisekelo la malungiselelo. Too okunamafutha ukudla, futhi, akufanele kube khona. Phakathi ukudla carbohydrate kumelwe ukhethe fibre lezo kakhudlwana futhi Inkomba glycemic aphansi. Lokhu kuzokwenza kakhulu unciphise umzimba futhi ulondoloze impilo. Uma ungeke ukwazi ukuthenga imikhiqizo ezibizayo eminyangweni ezikhethekile, kuba njalo engenzeka ukuthola emashalofini ezivamile Analogue ezitolo. Ngokuvamile, ukudla wezokudla futhi unempilo abiza eshibhile ngisho.